Is Cornstarch Keto-Friendly?

Cornstarch is often used to thicken soups, sauces, desserts, and various other dishes. But is cornstarch keto?

No, cornstarch isn’t keto-friendly because it’s ultra-processed and high in carbs, which can quickly derail your keto goals. Fortunately, there are several low-carb alternatives that work well for a ketogenic diet.

Find out why you should avoid cornstarch on keto and explore the best low-carb substitutes for your keto recipes.

What is cornstarch?

Cornstarch is a thickening agent typically used to thicken soups, gravies, and sauces while also improving the texture and consistency of various baked goods.

It’s a fine white powder made from the starchy endosperm of corn kernel seeds, which makes up approximately 82 percent of the kernels' dry weight.  

Due to its extensive processing, cornstarch has no nutritional value, meaning it has been stripped of essential vitamins, minerals, and fatty acids. 

One tablespoon of cornstarch contains:

• 30 calories

• 0 grams fat

• 0 grams protein

• 7 grams total carbs

  • 0 grams fiber

  • 7 grams net carbs

Watch the video below to learn more about the dangers of corn on keto.

Is cornstarch keto-friendly?

Due to its neutral flavor and versatility, cornstarch is a popular thickening agent used in various cuisines to prevent mixtures from separating, coat fried foods, and thicken liquid-based dishes and desserts. 

Cornstarch is also naturally gluten-free, making it a widely used ingredient in gluten-free recipes.

However, cornstarch isn’t keto-friendly due to its high carb count. A serving size of two tablespoons of cornstarch contains 14 grams of carbs, which can quickly exceed your daily net carb limit and kick you out of ketosis. 

Additionally, cornstarch is highly refined and lacks essential nutrients and those following a well-planned low-carb diet, such as Healthy Keto®, should opt for more nutritious low-carb substitutes. 

The dangers of using cornstarch

Keto aims to put the body in ketosis, the metabolic state of fat burning. This is achieved by significantly reducing carbohydrate intake, which supports blood sugar balance and promotes steady insulin levels. 

Cornstarch is low in fiber and high in carbs and has a glycemic index rating of 85 out of 100. This indicates that it can cause a rapid increase in blood sugar levels, making it less suitable for those following a low-carb diet

Chronically elevated blood sugar levels, widely known as hyperglycemia, are linked to an increased risk of cardiovascular disease, insulin resistance, type 2 diabetes, and excess abdominal fat. 

Hyperglycemia may also prevent you from entering or maintaining ketosis, which explains why it’s crucial to limit high-glycemic foods such as cornstarch on a ketogenic diet.

Additionally, cornstarch may increase your risk of exposure to chemical herbicides such as glyphosate, which accumulates in the crops it’s applied to. 

Genetically modified (GMO) corn and soy are two common staple crops sprayed with the toxin glyphosate.  

A study published in Foods found that 58 percent of the corn samples tested contained traces of glyphosate. Researchers also detected herbicide residue in corn-derived processed foods and beverages. 

“Over 90 percent of U.S. corn is GMO, which means it’s heavily treated with glyphosate,” explains Dr. Berg. “Glyphosate is an endocrine disruptor, meaning it can mimic the effects of estrogen in the body.” 

Endocrine disruptors such as glyphosate can increase the risk of hormonal imbalances, which are associated with various types of cancer, reproductive issues, and poor liver function. 

Keto-friendly cornstarch alternatives

Due to its lack of fiber and its high carb content, cornstarch isn’t suitable for those following a ketogenic diet. 

Fortunately, various low-carb alternatives can help you achieve your weight loss and health goals and recreate your favorite recipes to fit a low-carb lifestyle.

Here are five keto-friendly alternatives to corn starch.

1. Almond flour

Low-carb flours, such as almond flour, are widely used in keto recipes due to their minimal impact on blood sugar balance.

According to data released by the U.S. Department of Agriculture (USDA), 100 grams of almond flour contains approximately 21 grams of total carbohydrates and 14 grams of fiber, leaving 7 grams of net carbs. 

Many recipes, such as these Keto Cinnamon Roll Fat Bombs, call for one cup of almond flour to yield multiple servings, helping you stay within your daily macronutrient goals and maintain ketosis.

In addition, almond flour is rich in essential vitamins and minerals, including vitamin E, calcium, iron, magnesium, and potassium, offering far more nutritional value than cornstarch.

2. Coconut flour

Coconut flour is a gluten-free and low-glycemic flour made from dried and ground coconut meat. 

Though it adds a mild, sweet coconut flavor to recipes, coconut flour is a common wheat flour substitute due to its low carb and high fiber content. 

100 grams of coconut flour contains 60 grams of total carbs and 33 grams of fiber, leaving 26 grams of net carbohydrates. Though higher in carbs than almond flour, coconut flour is a suitable alternative to cornstarch, especially when used in moderation. 

Unlike cornstarch, coconut flour also provides nutritional benefits, as it contains lauric acid, a health-promoting fatty acid with antiviral, antibacterial, and cardioprotective properties. 

3. Xanthan gum

Xanthan gum is a thickening agent and texturizer derived from fermented corn, glucose, or soy. It’s commonly used in fresh and processed foods, toothpaste, medicine, and other products. 

It’s an excellent thickening agent, typically requiring just half a teaspoon for most recipes. This small amount contains one gram of total carbohydrates and one gram of fiber, resulting in a zero net carb count.

With no net carbs, xanthan gum is suitable for those following a keto diet. However, it’s recommended to opt for non-GMO brands to minimize your exposure to glyphosate.

4. Guar gum

Guar gum is a natural gel-forming fiber extracted from the guar bean. It serves a similar purpose and has a comparable consistency to xanthan gum, usually requiring around half a teaspoon to thicken most recipes.

Due to its high fiber content, guar gum has zero net carbs, meaning it has no effect on blood sugar and insulin levels, making it an excellent choice for keto dieters to thicken their favorite low-carb recipes. 

Guar gum may also help improve blood sugar control, balance cholesterol, and reduce hemoglobin A1C (HbA1c), which is a long-term blood sugar level marker.

A study published in The American Journal of Clinical Nutrition found that “...guar gum can improve glycemic control and decrease serum LDL-cholesterol concentrations in mildly hypercholesterolemic insulin-dependent diabetic patients.” 

5. Arrowroot starch

Arrowroot starch, also known as arrowroot flour or powder, is a gluten and grain-free starch. It’s derived from the rootstock of Maranta arundinacea, a tropical plant native to the Americas.

Arrowroot is high in carbs, with half a cup of arrowroot starch containing 88 grams of carbs and 4 grams of fiber, leaving 84 grams of net carbs. 

Though it’s not recommended as a wheat flour replacement, it can be used in small amounts as a thickener instead of cornstarch.

One tablespoon of arrowroot starch contains approximately seven grams of net carbs, which won’t significantly affect your overall net carb intake when used in a recipe that makes multiple servings.

Key takeaways

Cornstarch is a common additive used to improve the texture and consistency of many foods, but is cornstarch keto?

No, cornstarch isn’t keto-friendly as it’s usually sourced from GMO corn and is high in carbohydrates. Additionally, it may contain traces of glyphosate, a chemical associated with reproductive issues, hormone disruption, and an increased risk of cancer.

Fortunately, thickeners such as almond flour, coconut flour, xanthan gum, guar gum, and arrowroot starch can act as keto-friendly cornstarch replacements to help thicken low-carb recipes without disrupting your health goals.

FAQ

1. Is cornstarch keto?

No, cornstarch should be avoided when following a low-carb keto diet. Cornstarch is high in carbs and has a high glycemic index, meaning it can raise blood sugar levels, trigger insulin release, and can make it more challenging to enter and maintain ketosis.

2. How many carbs are in cornstarch?

One tablespoon of cornstarch contains approximately seven grams of total carbohydrates, making it unsuitable for a low-carb diet.

3. Is cornstarch bad for you?

Yes, cornstarch can be damaging to your health. Cornstarch is ultra-processed and has a high glycemic index, which means it contributes to blood sugar imbalances linked to cardiovascular disease, obesity, diabetes, and other metabolic conditions.

4. What is cornstarch made of?

Cornstarch is an odorless and flavorless fine powder derived from the endosperm of corn kernels. The majority of cornstarch is derived from genetically modified (GMO) corn and may contain traces of glyphosate, a toxic herbicide linked to fertility issues and various cancers.

5. Is cornstarch or flour better for keto?

Neither cornstarch nor wheat flour are keto-friendly because they’re high in carbs and can interfere with ketosis. However, cornstarch substitutes, such as xanthan gum and almond flour, can be used as thickeners. 

Additionally, almond flour, coconut flour, flax meal, and flour made from chia seeds are acceptable wheat flour replacements for those following a ketogenic diet.

6. What can I use instead of cornstarch on keto?

Coconut flour, almond flour, guar gum, and xanthan gum are popular keto-friendly cornstarch substitutes. These ingredients serve as effective thickening and binding agents, providing similar functionality to cornstarch without significantly affecting blood sugar levels.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11171990/ 

2. https://pubmed.ncbi.nlm.nih.gov/1442657/ 

3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/945506/nutrients